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Wednesday, 27 March 2019

Is running safe during pregnancy?

Running can be safe for some during pregnancy and no for others. 




ACOG’s guidelines permit running as follows:⁣
❌ Don’t have any warning signs ⁣⁣⁣
❌ Don’t have a high risk pregnancy⁣⁣⁣
✅Were an experienced runner before getting pregnant⁣⁣⁣
✅Get your healthcare providers approval⁣⁣⁣
⁣⁣
During running, the pelvic floor functions kind of like a hammock. It needs to have stiffness to support the organs but also some “give” to bounce and absorb the impact. ⁣
⁣⁣⁣
ACOG’s exercise guidelines⁣⁣⁣
✅The CDC recommends that pregnant women get at least 150 minutes of moderate-intensity aerobic activity every week. ⁣
✅Examples of moderate-intensity aerobic activity include brisk walking and general gardening.⁣
✅If you are new to exercise, start out slowly and gradually increase your activity. Begin with as little as 5 minutes a day. Gradually increase to 30 min/day. ⁣
✅If you were very active before pregnancy, you can keep doing the same workouts with your providers approval...⁣
✅ If you are an experienced runner, jogger, or racquet-sports player, you may be able to keep doing these activities during pregnancy. Discuss with your provider. ⁣
⁣⁣⁣
Avoid⁣
❌While pregnant, avoid activities that put you at increased risk of injury. (See ACOG website for specifics).⁣⁣⁣
❌ Joints—The hormones made during pregnancy cause the ligaments that support your joints to become relaxed. This makes the joints more mobile and at risk of injury. Avoid jerky, bouncy, or high-impact motions that can increase your risk of being hurt.⁣
⁣⁣⁣
Warning signs⁣
❌Stop exercising and call your provider if you have any of these signs or symptoms:⁣⁣⁣
* Bleeding from the vagina⁣⁣⁣
* Feeling dizzy or faint⁣⁣⁣
* Shortness of breath before starting exercise⁣⁣⁣
* Chest pain⁣⁣⁣
* Headache⁣⁣⁣
* Muscle weakness⁣⁣⁣
* Calf pain or swelling⁣⁣⁣
* Regular, painful contractions of the uterus⁣⁣⁣
* Fluid leaking from the vagina⁣⁣⁣

Written by Pelvic Health specialist: Jeanice  myPFM.com instagram.com/mypelvicfloormuscles
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Wednesday, 13 March 2019

The Do's and Don't's During Pregnancy Exercise

  • Congratulations.... baby is on the way eeeeeek.... So lets keep baby and you safe throughout your pregnancy workout. Follows these 10 Bullet points to help you get through your pregnancy training.
    Please listen to your body and any medical advice as not all of us women can exercise throughout...


    It is really important that you inform all exercise instructors of your pregnancy even if you are not showing yet, as they will need to modify some of the exercises.

  • Do not train to exhaustion. Always work to a max of 70% of your maximum effort. (You may feel like you can push that little more but remember your body is working over time already. The talk test will help you monitor your effort levels i.e you should always be able to have a conversation during any exercise during your pregnancy.

  • Always squat through your pregnancy. Squats will automatically work your pelvic floor and can be a great birthing position where you are likely to be in for a long time.

  • Avoid any front facing exercises i.e planks/floor pushups. These exercises can apply a lot of pressure on your abdomen. 

  • Keep hydrated during your exercise and have a piece of fruit post training.

  • It is important to not over heat during your exercise. Absolutely no hot yoga or pilates, no training in hot conditions and wear breathable fitness clothing.

  • Now is not about pushing yourself, it is about maintaining what you already and making adjustments that need to be made to fit with your pregnancy. 

  • Laying on your back is not an absolute 'no go' but you have to listen to your body and your professional. I would advise that you do prop yourself up bit during exercise i.e using an bosu, step, exercise ball, cushion. 

  • Keep your training interesting! You do not have to just swim, yoga and pelvic floor... unless your doctor has said otherwise.

  • Work with a pre&post'natal professional i.e me! therefore you can check in every week and make alterations in your pregnancy exercise program! 



    Happy Healthy Pregnancy training 
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Monday, 4 June 2018

How to keep fit on holiday with your family

Keeping your fitness routine on your holidays tends to go out of the window, plus everyone expects it to be put on pause.
However, if you love exercising then why should you not continue on your holidays? Of course your not going to have the time or to even want to waste time on holiday in a gym.

So here I have put together a few ways to keep fit whilst you are away.

#1 Wake up early and head to the gym (if they have one). This means it will not affect anyone and no one can judge you for wanting to train.. for some people training is a chore but for others it is actually a pleasure.

#2 Set a timer for 20 minuets and jump around in your room or balcony. No equipment is needed and no-one can moan because you are present. Of course it will be broken exercise because of your kids but just blast what you can. I totally do this whilst I am away especially when hubby' is in the shower so I don't look so ridiculous in-front of him haha. (Holiday workout attached below)

#3 Walk as much as you can. If you have young children make sure you take a buggy/double as you can just pop them in a speed walk around a few places, or even just around the facilities. 

#4 Swim....... this is slightly difficult, especially when you have young kids but even jumping around in the water is moving, so just take the opportunity that you can to get a little something in. Or ask your partner or family(who ever you are with) to just watch them for 10-20mins and go and give yourself a power swim.

#5 Chasing after your children. Especially if you have young ones... it is inevitable that you are going to be exercising 24/7 because you have to follow every move.

#6 Join in on the resorts' sports and activities especially if your babies can get involved. Or again just ask for 20-30mins... (I am terrible at asking but I'm working on it.. hehe...)

#7 Ask your partner or family/friend to get the kids ready for dinner and head out for a quick jog. Again 20-30mins is all you are asking for out of the whole holiday.

#8 Pop to the local park and train in the park whilst your kids are playing, you could even do this everyday which means every day you get to train. Gives you a lil routine whilst being away too and means you do not have to rely on anyone.

Hope these have helped to give you some inspiration. Exercising makes me feel good.. even if it is just a little something. If it is important to you than make sure you do incorporate it into your holidays.
Also remember that your eating habits do not need to go crazily out of the window either, you want to feel good whilst your away right? So don't ruin everything you have done just to take advantage of the buffet. 
Food will always be there it doesn't mean you have to eat it all. 
Of course have your treats more regularly and enjoy yourself but you don't need to go crazy unless it does make you feel good. 


Here is a 10 minute holiday workout that I did whilst I were away. 
Only 6 exercises to work your entire body and no equipment needed. 
Legs (20 repetitions), Arms (20 reps), Cardio (30seconds), Core (10 each leg), Cardio (30 seconds), Abs (20reps). 
Repeat 3-4 times if you can. 

Have a guilt free holiday 

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Friday, 24 November 2017

Having Children and Having Your Career

Do you ever feel so torn between your career and being a mum? Or the amount of guilt you feel because you want to do something or even one thing for yourself whilst being mummy?

I do.....

I read an article the other day from Fergie the pop singer (in the dailymail) and it just caught my attention and I really felt I could relate to some of the things she mentioned...She started the article off with this statement;
"As a woman... the men can have all the career in the world and still have children. If you're a mum and you have a career... it's the mummy shaming: you can't do that anymore, you're a mum!."

This really saddens me... the amount of intensity and loneliness us a mums already go through transitioning from an independent ambitious woman to then becoming a mummy- where your life goes on hold for that first year/two/ten years/ever and then you hear 'mummy shaming'... *sad face*
 Luckily I actually do not come across 'mummy shaming', I actually come across ' How the f**k do you parent full time and work self employed WITH NO NANNY' .... that in itself literally says 'Career out the window...- because it is hard... however it is possible- I am doing it and so are a lot of other mummies!'

She then pulls me in even more as she mentions about her first time leaving her child to go to the studio and was in floods of tears.... now how many people can relate to this? ... definitely me
I remember the first time I left Carter (my first) I was crying so much.. and even with Jaxton-Black(11 month old) I cried and cheered at the same time hehe- second time round is definitely a little bit different because there is no breathing time...so you do look forward to breathing/going toilet on your own hehe. Leaving your kids is very hard but I do believe it can be healthy for you and for them to an extent, however some have no choice which I completely understand too...

Fergie (pop singer) then quoted;

"What am I supposed to do? I love singing and dancing. It is who I am as a human."

This I can incredibly relate too.... Incredibly relate too. I absolutely love my career- I love helping women through their pregnancy and postpregnancy- it is who I am but I obviously adore my babies too. Men or even just the one with the biggest income' can actually have the best of both worlds' but just because you do not bring in the most money does that mean you career should take the backseat? Your career is just as important- it is you.... and what if your career actually has the potential to be big? Of course your babies will always be your number one but you are allowed to be you too...
I think us mothers put a lot of guilt on ourselves- too much guilt... when we are entitled to have a life too.. ' A Happy Mummy- A Happy Home' and I truly believe that.

I remember having my first baby boy; Carter. I did literally give up my career and it made me feel like shit. I felt I had lost my identity- the person I were, I remember having really down days. So this time round I have pushed my career even more and kept myself in the loop and returned to work much quicker. To be honest I do look forward to work it's actually a little break/a refresher, when I train my clients/teach my classes I feel like Kimmy and not just mummy'mummy..hehe...

With my work growing and becoming more demanding- time is needed and not just the time when I put my babies to sleep because there is a lot of times I actually pass out with them or sacrifice my time with my hubby...- the mum life hey...
So I have decided to make a plan of action and get some help with my 11 month old whilst my elder goes to preschool mon-weds...
However.....have I made it happen.... nope... why? because I feel blimen guilty... I feel I am the best for him, I want to be with him...... But in all honesty I need some help.... I basically run this ship by myself as hubby does hours from 6am-9pm tues-fri and half day sat- and my parents unfortunately do not live local and plus they are quite old.

I believe there are a lot of women out there just like me... torn between having their kids and their career- it is very hard. I think we need to find a balance.. maybe a good 2-3 days of work?... you are allowed your own life too.
We sacrifice so so much... I believe we need to be a little kind to ourselves. Having your first child is a massive life changing situation- mostly for the woman. I would say it takes at least a year to actually get in the swing of being a mummy....
If you are passionate about your career why not have both?! Make it happen- and that goes to myself too... this mummy is on it!

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